Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 Min AMRAP 5 Cleans 80/60kg 10 HSPU 15 Bumper Plate Burpee’s 20 Bumper Plate GTO 20/15kg 30 Sit-Ups
Category Archives: WOD
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Bench Press (5 Rep Max) Metcon (Time) For Time Run 400m Then 7 rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Run 400m
Viribus CrossFit – CrossFit View Public Whiteboard Gymnastics Handstand Push-ups (Beginners to advanced) Metcon (AMRAP – Reps) 4 Rounds – for total reps 1 Min Hang Power Cleans 60/40kg rest 30 seconds 1 Min KB Push Press rest 30 seconds 1 Min Row (cals) rest 30 seconds
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Front Squat (5 Rep Max) Metcon (Time) “Lung Burner” “Open 17.5” 10 Rounds for Time 9 Thrusters (40/30 kg) 35 Double-Unders
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (Time) SAMAN 8 Rounds for Time 13 Deadlifts (90/60kg) 17 Wall Balls (9/7kg) 400 meter Run
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Snatch + Power Snatch (Build to heavy) Hang Power Snatch + Power Snatch Metcon (2 Rounds for reps) 5 Min AMRAP 10 KB Snatch 10 Down & Ups Rest 3 Mins 5 Min AMRAP 10 KB Push Press 10 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) 6 Min AMRAP 15 Thrusters 42.5/30kg 30 Double Unders Rest 6 Mins 6 Min AMRAP 12 Cleans 42.5/30kg 12 HSPU Rest 6 Mins 6 Min AMRAP 9 Push Press 42.5/30KG 9 Pull-Ups
Viribus CrossFit – CrossFit View Public Whiteboard Weightlifting Deadlift (1 Rep Max: Re-test) Metcon (Time) Every 4 mins x 4 Row 250m + 20 Swings Score is fastest and slowest round
Viribus CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds) OMEM for 30 mins 1. 15 Wall Ball 2. 12 KB Goblet Lunge 24/12kg 3. 10 TTB 4. 12 KB Push Press 24/12kg 5. 15/12 Cal Row
Viribus CrossFit – CrossFit View Public Whiteboard Hang Power Clean Mid Thigh (3 Rep Max) Hang Power Clean Mid Thigh Front Rack Split Lunges (8 + 8 x 4) Front Rack Split Lunges Metcon (Time) 100 Double Unders Then 5 Rounds 12 Deadlifts 70/47.5kg 9 Hang Power Cleans Then 50 Double Unders